• Chicken With Leeks and Peas

    Nutrition Facts

    Serving Size ½ recipe
    Calories 247
    Total Fat 6 g
    Saturated Fat 1 g
    Sodium 418 mg
    Total Carbohydrate 12 g
    Dietary Fiber 2.5 g
    Protein 30 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Olive oil 2 teaspoons
    Boneless, skinless chicken breast ½ pound
    Leek, thinly sliced (submerge slices in bowl of cold water; grit will sink to bottom) 1
    Dry white wine (or substitute chicken broth) ¼ cup
    Frozen green peas 5 ounces
    Juice of ½ lemon
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Directions
    1. Heat oil in large skillet over medium-high heat. Add chicken breasts and sauté 4-5 minutes, until golden on all sides.
    2. Stir in leeks and cook 3-4 minutes, until tender. Add wine to pan, scraping brown bits off the bottom. Stir in peas and cook until they are heated through, about 2-3 minutes.
    3. Drizzle with lemon juice and serve over rice as suggested below.

    Exchanges3 very lean meats; 2.5 vegetables; 2 fats

    Side Suggestions: Lemony Jasmine RiceStir 2 tablespoons parsley and zest of ½ lemon into 1 cup cooked jasmine rice. Serve chicken mixture over rice. Nutrition Info (for ½ of recipe): 123 calories; 27 g carbohydrate; 2 g protein; 0 g fat (0 g sat); 0.5 g fiber; 2 mg sodium. Exchanges: 1.5 starches


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